Strength

Clean Complex @ 65% of clean 5 sets of 3 reps

1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat). Then with weight in the rack position perform one front squat.
Summary: 1 full clean + 1 hang power clean + 1 front squat = 1 rep

Hang Power Snatch 3×3 @ 40%

WOD

30-20-10

KB Swing @ 2 Pood
Burpee Box Jump @ 20″

*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood

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